Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending Jul 31, 2007:

activity	#	time	miles		km		+m
Foot Running	25	27:57:02	48.16		77.5		875
Orienteering	6	5:36:45	15.1		24.3		890
Cycling (Road)	2	4:31:00	81.4	(18.0/h)	131.0	(29.0/h)
Strength & Conditioning	1	45:00
Total	27	38:49:47	144.66		232.8		1765

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Tuesday Jul 31, 2007 #

Foot Running warm up/down 50:00 [3]
shoes: Mizuno Wave Elixir

Foot Running intervals 16:07 [4] 5.0 km (3:13 / km) +10m 3:11 / km
shoes: Mizuno Wave Elixir

5 x 1km ints at about 5km race speed with 2min jog recovery on the grass track at Dicko with bwisbey. Times were a bit slow - the track is bloody rough as, with a hill, and i wasnt feeling super. 3.15, 3.14, 3.13, 3.14 and 3.11.

i had the special porridge at tilleys after, with camp maple syrup, pistachios and king island double cream. f*ck me it was awesome.

C • 3 4

Monday Jul 30, 2007 #

Note
(rest day)

Sunday Jul 29, 2007 #

Foot Running long 2:02:00 [3]
ahr:126 max:148 shoes: Mizuno Wave Elixir

Cruisy run with bwisbey on trails around Kaleen, N. Lyneham & Bruce Ridges and Black Mtn. Nice day to be out running, and some illy espresso beforehand made it nice and easy.

Saturday Jul 28, 2007 #

Foot Running warm up/down 37:00 [3]
shoes: New Balance 790

Foot Running tempo 1:00:00 [4]
shoes: New Balance 790

2 x 30min efforts at about race intensity with a 5min jog recovery, in terrain on Black Mtn and Bruce Ridge. Did a lot of zig-zagging through the big erosion gullies near rani rd. hr was real low but i was running reasonably hard.

Foot Running (Recovery) 31:00 [2]
shoes: Nike Structure Triax

Easy run with Warlders around North Lyneham Ridge. Feeling fine but a bit tired. Pancakes with maple syrup earlier in the day ensured i could handle everything warlders threw at me.

Friday Jul 27, 2007 #

Cycling (Road) (Tour de Pete) 1:30:00 [3] 45.0 km (30.0 kph)
ahr:113 max:149 shoes: SH-R130S

well i got up and saw it was wet and went back to bed. then i got an sms from kez saying its on, so i had to get up again. turned out being ok, bit wet on the road but the rain stayed away. just cruised around a short version of the pete with kez and jules. coffee at deli karl marx made it all worthwhile.

Foot Running (recovery) 31:00 [2]
ahr:118 max:137 shoes: Nike Structure Triax

Easy run around North Lyneham and O'Connor Ridges. Feeling good but tired. Pumped to see the simpsons... spider pig, spider pig. doing whatever a spider pig does.

C • the simpsons 3

Thursday Jul 26, 2007 #

Foot Running warm up/down 49:00 [3]
shoes: Mizuno Wave Elixir

Foot Running intervals 16:00 [4] 5.0 km (3:12 / km)
shoes: Mizuno Wave Elixir

16 x 1min efforts at 5km race pace with 30secs jog recovery, on trails on Ainslie with Chalker. feeling ok, nothing special but. i think the speed was ok. ripper of a day today, about 16 degrees and sunny.

Wednesday Jul 25, 2007 #

Foot Running long 2:00:00 [3]
ahr:135 max:161 shoes: Nike Structure Triax

ran with jules in the frosty morning around bruce ridge, black mtn and aranda hill. right hamstring really bothering me now, gonna have to get somn done about it, ie a massage (stretching is for chumps), before woc.

Tuesday Jul 24, 2007 #

Foot Running warm up/down 52:00 [3]
shoes: Asics 1110

C • honking 2

Foot Running intervals 8:55 [4] 3.0 km (2:58 / km)
shoes: Asics 1110

10 x 300m @ 3km race pace with 100m jog rec on the grass "track" at Dickson. not feeling great, my depth perception is all messed up by my third eye. but i pushed out the session we'd planned so i'm happy with that... i've been on the edge of getting sick again - i was sick all week in dubbo - but hopefully i keep it away.

C • pickle..... 2

Monday Jul 23, 2007 #

Foot Running (Recovery) 33:00 [2]
ahr:121 max:135 shoes: Asics 1110

easy run around trails on Ainslie.

today i started prying open my third eye.

C • STD 9

Sunday Jul 22, 2007 #

Foot Running long 2:01:00 [3]
ahr:126 max:157 shoes: Nike Structure Triax

ran over to majura then cruised with acejase, rammsteinpat, bazorakcommaj and lorac for a while. made the wrong choice at deli marco after and got the pancakes - acejases french toast looked so good. so i made some when i got home.

Saturday Jul 21, 2007 #

Cycling (Road) 3:01:00 [3] 86.0 km (28.5 kph)
ahr:128 max:160 shoes: SH-R130S

Cruise around the tour de pete incl down to the water treatment plant near uriarra crossing, then met kez and rolled around the lake with a stop for a few espressos and raisin toast at double shot in deakin. cold but a super day to be out on the bike.

Friday Jul 20, 2007 #

Note
(rest day)

prob should have had this one on monday...

Thursday Jul 19, 2007 #

Foot Running warm up/down 44:00 [3]
shoes: Mizuno Wave Elixir

Foot Running tempo 18:00 [4] 5.1 km (3:32 / km) +20m 3:28 / km
shoes: Mizuno Wave Elixir

1 x 12min, 3min rec and 1 x 6min effort with chalker around loop in southwell park and yowani golf course. -1 degree and lots of crunchy frost on the ground, but sunny and nice. not feeling great but, still tired from last week i reckon. ave (max) hr: 152 (169 and 164 (174).

Wednesday Jul 18, 2007 #

Foot Running long 1:31:00 [3]
ahr:133 max:160 shoes: Nike Structure Triax

cruise around bruce ridge and over black mtn in the cold. feeling a bit tired but really enjoying being out running at the moment so just ran...

Tuesday Jul 17, 2007 #

Foot Running long 1:30:00 [3] 16.5 km (5:27 / km) +290m 5:01 / km
ahr:135 max:150 shoes: Nike Structure Triax

cruisy run around single tracks on bruce ridge. only 5 degrees again today, and windy too, but still i enjoyed being out running.

Max EPOC 52ml/kg
Max Training Effect 2.4

Monday Jul 16, 2007 #

Foot Running (Aerobic) 1:00:00 [3] 13.0 km (4:37 / km)
ahr:134 max:158 shoes: Asics 1110

Solid run around Mt Ainslie. Pretty chilly, only about 6degrees i think, but nice and sunny. Feeling tired but good.

Sunday Jul 15, 2007 #

Foot Running warm up/down 10:00 [2]

Orienteering race (Australian Relay Champs) 46:30 [3] *** 9.0 km (5:10 / km) +360m 4:18 / km
ahr:164 max:172 shoes: New Balance 790

In some forest in the middle of nowhere, why did they have it there... i wasnt feeling real motivated and wasnt thinking about orienteering at all. and it showed, pretty much just cruised around, made some mistakes and ambled on into the finish. felt pretty ordinary too, prob should have had some beers after the long race yesterday.

Max EPOC 277ml/kg
Max Training Effect 4.8

Saturday Jul 14, 2007 #

Foot Running warm up/down 20:00 [2]

Orienteering race (Australian Long Champs) 1:18:15 [4] **** 15.3 km (5:07 / km) +530m 4:22 / km
ahr:165 max:177 shoes: New Balance 790

Ran real good, prob my best race of the year i reckon. made a couple of small mistakes but pushed hard in the beginning and held it together in the end, although i slowed down quite a bit. my breathing was definitely better than it has been, but my mind was elsewhere for most of the race and the night before wasnt ideal preparation - so i am real happy with how it went. shame it wasnt a bit longer...

Max EPOC 415ml/kg
Max Training Effect 5.0

C • How far did Karl's protest go? 6

C • GPS Route 3

Friday Jul 13, 2007 #

Foot Running 32:00 [3]
shoes: Nike Zoom Elite 2

easy jog with jo along the macquarie river in dubbo, with 4 x 30secs efforts with 2min jog recovery towards the end. cold as.

i felt like a tradie as i sank a fair bit of vb at the banquet. woke up feeling pretty seedy in the night but a berocca put out the fire.

Thursday Jul 12, 2007 #

Foot Running 45:00 [3]
shoes: New Balance 790

picking up controls after the jwoc middle final.

Wednesday Jul 11, 2007 #

Orienteering 30:00 [3]
shoes: New Balance 790

running around checking controls for the jwoc middle qual. nailed a goat with a rock, michael clarke would have been proud of the throw.

Orienteering 45:00 [3]
shoes: New Balance 790

running around putting out SI units and radio modem for jwoc middle final.

Tuesday Jul 10, 2007 #

Foot Running warm up/down 44:00 [3]
shoes: Nike Zoom Elite 2

w/u, recovery between ints and w/d.

Foot Running tempo 16:00 [4]
ahr:167 max:173 shoes: Nike Zoom Elite 2

2 x 8mins efforts with a 2min jog recovery on roads around dubbo zoo, with tdh and uncle jim. couldnt hang on to the young fella. got a cold but was still feeling ok, right hamstring still pretty tight but. ints were mostly uphill, which was fine for me - the downhills are the bits that kill my hamstrings.

unfortunately there were no monkeys on this run, and tdh didnt even do the monkey warm up with the banana pickup. slacker.

Monday Jul 9, 2007 #

Orienteering 37:00 [3]
shoes: New Balance 790

Cruise around a few controls at the JWOC long distance to turn on the SI units. turned on de haas in my tights afterwards.

Foot Running 30:00 [2]
shoes: Nike Zoom Elite 2

some running from the finish up to the start to pass on various messages, being julians courier...

Sunday Jul 8, 2007 #

Foot Running warm up/down 20:00 [2]
shoes: New Balance 790

Orienteering 15:00 [4]
ahr:162 max:168 shoes: New Balance 790

Ran the JWOC sprint to check the SI units were working. ran solid but not fast, real wet, cold and slippery. definitely feeling yesterdays race in the legs, especially the hamstrings.

Saturday Jul 7, 2007 #

Event: JWOC 2007

Foot Running warm up/down 20:00 [2]
shoes: New Balance 790

Orienteering race (NSW Chanpionships Long) 1:25:00 [4]
ahr:166 max:177 shoes: New Balance 790

At some forest in the middle of nowhere. ran good, tried to run solid and get the orienteering right. seemed to work ok, made a couple of small mistakes in some rock but otherwsie got it pretty good. felt ok too.

Friday Jul 6, 2007 #

Note
(rest day)

the nicest day in a while and i'm not going out running... i'll have to go to tilleys instead.

Thursday Jul 5, 2007 #

Foot Running warm up/down 45:00 [3] 8.2 km (5:29 / km) +60m 5:18 / km
shoes: New Balance 790

Foot Running intervals 20:00 [4] 5.1 km (3:55 / km) +60m 3:42 / km
shoes: New Balance 790

5 x 4mins efforts in terrain at Majura, with 1min jog recovery. real cold and wet. stuggled to get my heart rate up, and wasnt moving that quick. Ave hr (max): 153 (162), 159 (164), 160 (165), 158 (164) and 160 (163).

Max EPOC 119ml/kg
Max Training Effect 3.3

C • Hmm 3

Strength & Conditioning (Weights) 45:00 [3]

At ACTAS.

Wednesday Jul 4, 2007 #

Foot Running long 1:34:00 [3] 16.6 km (5:40 / km) +435m 5:00 / km
ahr:124 max:152 shoes: Nike Structure Triax

Cruisy run with NSW Stinger on trails around the Ridges and Black Mtn. Cold and windy, but at least it wasnt raining (postponed the run from the morning when it was p*ssing down). felt fairly good but got pretty hungry.

Max EPOC 41ml/kg
Max Training Effect 2.2

Tuesday Jul 3, 2007 #

Foot Running warm up/down 50:00 [3]
shoes: Nike Zoom Elite 2

warm up around Ainslie/Majura, recovery between ints and warm down back to uni.

Foot Running intervals 20:00 [4]
shoes: Nike Zoom Elite 2

2 sets of 10 x 1min with 30secs jog recovery, and 3mins jogging between the sets. Running around ovals, paths and cyclepaths at Dickson ovals.

Monday Jul 2, 2007 #

Foot Running long 2:01:00 [3]
ahr:134 max:156 shoes: Nike Structure Triax

Awesome run from our accommodation near Evans Lookout at Blackheath along the clifftop to Govetts leap, then some trails into Blackheath, around Centennial Glen and Fort Rock and back to an awesome hot buffet breakfast by an open fireplace...

Note

walked about 2.5 hours through the Grand Canyon near Blackheath, what an awesome place.

Foot Running 40:00 [3]
ahr:116 max:143 shoes: Nike Structure Triax

Easy run from Evans Lookout to Govetts Leap and back with some of the swedish juniors. didnt plan on running again but its so nice up the blueys! hit the wall on the way back but the dinner at Jemby Rinjah (where we were staying, well worth a visit!) made it all worthwhile ;)

Sunday Jul 1, 2007 #

Note
(rest day)

walking around sydney doing tourist stuff. and drinking coffee.

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